5 High Intensity Interval Training Exercises To Burn Fat

If you’re planning on running laps this weekend, why not add in a few sprints in between? Add a little oomph to your regular workout with high-intensity interval training (HIIT) exercises and see how far you can push yourself in those mini cardio sessions.

In a nutshell, HIIT is a challenging level of training that includes intense, short bursts of cardio during your regular workouts. Not only does HIIT keep you physically fit, it does wonders for the mind and keeps our insides functioning well.

HIIT boosts metabolism, promotes heart health, maintains blood sugar levels, is easy to fit into your workout routine, and burns a lot of fat.

5 HIIT Exercises to Try

If you’re ready to sweat, here are 5 HIIT exercises that will get your heart rate up and burn off the burrito you ate this morning.

1. No-Equipment Fat Burn

Don’t feel like going to the gym? That’s okay, workout at home instead. You don’t need any equipment for this session, just a space for your yoga mat and a space to run laps. Heres what you do:

  1. Burpees = 45 seconds
  2. Pushups = 45 seconds
  3. Squat Jumps = 30 seconds
  4. Rest = 60 seconds
  5. Mountain Climbers = 45 seconds
  6. Floor crunches = 30 seconds
  7. Lunges = 30 seconds
  8. Rest = 60 seconds
  9. Short distance sprint = 20 yards

2. Tabata Training

The goal here is to make it to the end. Exercises get harder to complete as you work through them because you are giving 100% to each exercise.

  1. Front lunges = 20 seconds
  2. Squat jumps = 20 seconds
  3. Repeat exercises 6 times
  4. Rest = 60 seconds
  5. Jumping jacks = 20 seconds
  6. Burpees = 20 seconds
  7. Repeat exercises 6 times
  8. Rest = 60 seconds
  9. High knees = 40 seconds
  10. Repeat 6 times with 10 seconds resting period between each period

3. Outdoor Workout

  1. Sprint = 10 yards. Walk back to the starting line.
  2. Sprint = 20 yards. Walk back to starting line.
  3. Sprint = 10 yards. You will be sprinting 10 yards each time up to 50 yards.
  4. Sprint = 30 yards. Jog back to the starting line and repeat sprint 10 times.
  5. Bleacher run = 10 rounds. Walk back to the starting line before each round.

4. Circuit Training

You will need a set of dumbbells for this workout. Start with a 5-minute cardio warm-up followed by getting started with your weights.

  1. Squat press = 60 seconds. As you squat low, your weights will be positioned at your shoulders. When you stand up, push your dumbbells from your shoulders towards the ceiling. Repeat for 2 rounds.
  2. Lunge rows = 60 seconds. Start with the right side and place your right leg back into a row. Bend slightly forward and pull your weights up to your shoulders. Step back into position and repeat the exercise using the left side. Alternate between sides each time. Repeat for 2 rounds.
  3. Front kick tricep extension = 60 seconds. Weights will be held with your hands behind your head. Arms will be straight as you do a front kick with your right leg first. Alternate legs and carry out exercise for 2 rounds.
  4. Squat curl press = 60 seconds. Squat to the ground and curl your weights as you move towards the ground. Bring the weight back to the starting position as you stand back up. Repeat for 2 rounds.

5. HIIT Exercise

  1. Jumping jacks = 20 seconds. 20 second rest period followed by repeating exercise 10 times.
  2. Mountain climbers = 20 seconds. 20 second rest period followed by repeating exercise 10 times.

HIIT will leave you breathless with a strong beating heart. Stretching exercises are also important for the body to recover and should be practiced before and after your workouts. Make sure you drink a lot of water after the exercise and throughout the rest of your day.

Let’s burn some fat!


Waehner, P. (n.d.). 5 Calorie-Burning HIIT Workouts for Women. Retrieved March 28, 2018, from https://www.verywellfit.com/calorie-burning-hiit-workouts-for-women-4135415

Borland, B. (2018, January 23). 5 Best 20 Minute HIIT Cardio Workouts For Rapid Fat Loss. Retrieved March 28, 2018, from https://www.muscleandstrength.com/workouts/best-hiit-workouts